Heart attacks are a leading cause of serious illness and death around the world. Many things can affect your heart health, like your daily habits, family history, and certain medical problems. But research shows that following a few simple steps can cut your risk of a heart attack by as much as 80%. Here are five ways to protect your heart.

1. Get Moving with Regular Exercise

Exercise helps your heart work better and boosts blood flow. Experts at the American Heart Association suggest at least 150 minutes of moderate exercise each week. This can include brisk walking, biking, or swimming. Regular exercise can lower your blood pressure and bad cholesterol. It can also help you keep a healthy weight, which takes stress off your heart.

When you start a new exercise routine, begin slowly. Add more time or increase the intensity as you get stronger. If you have pain or problems moving, talk with a healthcare professional. They can suggest easier forms of exercise, like pool exercises or gentle yoga.

2. Aim for a Balanced Diet

What you eat matters when it comes to preventing heart attacks. A balanced diet has fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods help control cholesterol and blood pressure while giving your body vitamins and minerals.

Choose Heart-Friendly Fats

Not all fats are bad. Unsaturated fats in foods like olive oil, avocados, and nuts can help keep your cholesterol in a good range. Try using olive oil instead of butter. Avoid trans fats, which are often in fried foods and processed snacks.

Watch Your Sodium

Too much salt can raise your blood pressure and harm your heart. Use herbs and spices to flavor your food instead of salt. Look for low-sodium options when buying canned goods or other packaged foods. Small changes can make a big difference over time.

3. Control Blood Pressure

High blood pressure (hypertension) puts extra strain on your arteries and heart. Over time, this strain can damage blood vessels and lead to heart attacks. Getting regular checkups is the best way to find out if your blood pressure is high. If you do have hypertension, follow your doctor’s advice about medication and lifestyle changes.

Keep a Healthy Weight

Carrying extra pounds can raise your blood pressure. Eating well and exercising can help you manage your weight. Even losing 5% to 10% of your body weight can help lower your numbers. Set realistic goals and track your progress.

Check Blood Pressure at Home

Using a home blood pressure monitor helps you watch your numbers between doctor visits. Check your blood pressure at the same time each day, and write down any unusual readings to share with your healthcare provider.

4. Quit Smoking and Limit Alcohol

Smoking damages blood vessels and makes plaque build up in your arteries. It also makes it harder for your blood to carry oxygen. If you smoke, quitting is the best move you can make for your heart health. Talk with a healthcare professional or join a support group if you need help stopping.

Drinking too much alcohol can raise blood pressure and lead to weight gain. If you choose to drink, do so in moderation—up to one drink per day for women or two drinks per day for men. If you have problems with alcohol or certain health conditions, it may be best to avoid it completely.

5. Manage Stress

Long-term stress can raise your blood pressure and cause inflammation in the body. Over time, this can lead to heart damage. Try activities like deep breathing, meditation, or yoga to handle stress. Getting enough sleep also helps you cope better and stay healthy.

Build a Strong Support System

Having friends or loved ones you can talk with helps lower stress. Spend time with people who care about you, or join clubs and groups where you can meet others. If stress becomes too much, consider talking to a counselor.

Takeaway

Stopping heart attacks is about forming good daily habits. Regular exercise, a balanced diet, keeping your blood pressure under control, avoiding tobacco, and handling stress can all reduce your chance of having a heart attack. Even small changes, like walking more or cutting back on salt, can make a genuine difference. See your doctor for advice that fits your needs and schedule regular checkups. These steps can help lower your heart attack risk by up to 80%.